Super-SHEro Muffins [GF]

Nutrition Atlanta Super SHE-ro Muffins

Hey there healthy eaters!  

Clients are always on the hunt for yummy recipes and truth be told, so am I!  Thankfully there seems to be no shortage of creative ways to squeeze more plants into your daily and this muffin recipe will definitely help you get there (hello zucchini and carrots).

If you are one of my clients then you probably know my shameful secret.... 

Do

Not (Hnat)

Follow 

Recipes!

 

It's true.  Initially it was one of my goals - to have that ability to just whip up something amazing with a couple of items you happened to have in your pantry.  But the truth is I struggle with measuring ingredients (ahhhem... following directions) and I'd rather just wing it in the kitchen, let the food talk to me.  Get inspired based on what I have available and create something original.  Sometimes it's genius.  Other times, HNAT so much.

Recently a clients told me about the Superhero Muffins she made from the Run Fast. Eat Slow Cookbook.  After a quick glance at the ingredients, I knew I had to bust out my measuring cups and spoons to dig in.  

In true form, I didn't follow the recipe to a "T" because quite frankly, I didn't have all the ingredients.  So I sub'd several to experiment and changed the name around just a pinch.  And the results?  Y.U.M!

What I like about this muffin recipe is that it isn't super sweet.  Or rich.  Now don't get me wrong, there is definitely a time and place for those kind of chocolatey-gooey scrumptious treats.  But right now, I am diggin' how hearty these babies are.  Anything with walnuts is game in my book.  And I had a zucchini and some carrots that needed a food home.

The original recipe calls for almond meal, butter, nutmeg and maple syrup so I tweaked it a bit with equal parts (almost) of what ingredients I had on hand and bumped up the protein content:

almond meal  →  1.5 cups soy flour + 1/2 cup brown rice protein 

butter  →  coconut oil (might experiment with applesauce next time?

nutmeg  →  allspice (close enough to nutmeg)

maple syrup →  blackstrap molasses (would also experiment with agave)

Nutrition Atlanta Muffins

 

Super-SHEro Muffins [gluten-free]  

Prep time: 15-20 minutes; 12 servings (or 24 mini muffins)

recipe adapted from Run Fast. Eat Slow

 

Ingredients:

1 ½ cups almond meal (or other GF flour like Bob’s Red Mill Baking Flour)

½ cup protein powder*

1 cup old-fashioned rolled oats (use gluten-free if sensitive)

1/2 cup chopped walnuts 

1/2 cup currants

2 teaspoons ground cinnamon

1/2 teaspoon ground allspice 

1 teaspoon baking soda

1/2 teaspoon fine sea salt

3 eggs, beaten

1 cup grated zucchini (about 1 zucchini)

1 cup grated carrot (about 3-4 small carrots)

6 tablespoons coconut oil 

1/2 cup blackstrap molasses

1 teaspoon vanilla

paper muffin cups

Instructions:

  1. Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

  2. In a large bowl, combine the flour, protein powder, oats, walnuts, currants or raisins cinnamon, allspice, baking soda, and salt.  

  3. In a separate bowl, mix together the eggs, zucchini, carrot, coconut oil, molasses, and vanilla.

  4. Add the wet ingredients to the dry ingredients, mixing until just combined.

  5. Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.  

  6. Refrigerate in a sealed container in refrigerator for 1 week or freeze for up to 3 months, if they last that long!

Jennifer's Tips:  The batter looks really, weird.  Not like your typical muffin or cake batter at all.  But don't worry, everything comes together in the cooking process.  It was hard for me to not eat hot right out of the oven.  The smell of the spices + molasses is so delish.  These are hearty and perfect for breakfast on the go.  My pre-travel prep includes making a batch of protein muffins (and storing half for later) so these will likely be on my list!

The SHE-ro Muffin

Next batch I'm experimenting with yellow squash and pumpkin seeds!